Get able to rock your decrease physique with this enjoyable exercise that actually targets your legs and booty!

The muscle tissues in your decrease physique play an essential function in stabilizing your pelvis, protecting your hips cellular and your knees aligned.

I’ve used an “elimination” format, so that you’ll be eliminating strikes with every spherical you do. I discover this model of coaching is basically enjoyable and makes the exercise really feel prefer it simply flies by!

Take note of your type and alignment as we transfer by way of this exercise. For much more focus and element on all these actions, take my  free Foundations of Functional Fitness Workshop, the place you’ll be able to be part of me for 15 minute courses with a deal with useful actions and totally different variations and modifications you should use.

Keep in mind with regards to your targets, it’s not a race to achieve them. It’s about being constant and growing wholesome, sustainable practices that can serve you in the long term!

Seize some easy gear like dumbbells, or any weighted objects you’ve gotten round the home like water jugs, laundry jugs or something you’ll be able to simply maintain onto, press play and let’s go!





Love coaching your abs and booty with a well-designed plan to observe so that you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have exercises like this formatted right into a plan to observe!

Legs and Booty Elimination Rounds

Click on to broaden and see all exercise transfer descriptions

Tools: Weighted Objects (water bottles, dumbbells, family objects), Elevated Floor

Format: For spherical 1, carry out strikes 1-9 for 0:30 every, spherical 2, carry out strikes 1-7 for 0:45 every and spherical 3, carry out strikes 1-5 for 1:00 every.

Transfer 1: Lateral Lunge Cross Crunch R

  • Start by standing tall, core braced, shoulders again and down (as in the event that they have been in opposition to a wall) and holding a weighted object in every hand at your shoulders.
  • Step your proper foot out to the facet, bending on the knee and sending the hips again for a lateral lunge.
  • Drive by way of the fitting foot to face as you elevate and bend your left leg, crossing the left knee up and over as you twist your torso to the touch your left knee to your proper elbow. Be aware that you’re protecting your chest upright.
  • Plant your left foot again on the mat, returning to the beginning place.
  • Repeat for allotted time.
  • MOD: Take away the weighted objects and do that transfer with simply your body weight.

Transfer 2: Lateral Lunge Cross Crunch L

  • Start by standing tall, core braced, shoulders again and down (as in the event that they have been in opposition to a wall) and holding a weighted object in every hand at your shoulders.
  • Step your left foot out to the facet, bending on the knee and sending the hips again for a lateral lunge.
  • Drive by way of the left foot to face as you elevate and bend your proper leg, crossing the fitting knee up and over as you twist your torso to the touch your proper knee to your left elbow. Be aware that you’re protecting your chest upright.
  • Plant your proper foot again on the mat, returning to the beginning place.
  • Repeat for allotted time.
  • MOD: Take away the weighted objects and do that transfer with simply your body weight.

Transfer 3: Prisoner Step Ups

  • Start in a kneeling place, core braced, shoulders again and down (as in the event you have been in opposition to a wall) and a weighted object in every hand at your shoulders.
  • Step your left foot ahead, and as you plant and drive by way of all the foot to come back as much as standing, step your proper foot onto an elevated floor, driving by way of the foot to come back to standing on the elevated floor, squeezing the glutes on the high.
  • With management, plant your left foot again on the mat, adopted by planting your proper knee after which your left knee to the mat so that you’re again within the beginning place.
  • Swap sides and repeat alternating this sequence for allotted time.
  • MOD: Take away the weighted objects and do that transfer with simply your body weight.Place a rolled up towel, mat, or pillow beneath your knees for further cushion.

Transfer 4: Calf Raises

  • Stand along with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been in opposition to a wall).
  • Place the barbell behind your neck, resting the bar on the meaty a part of your higher traps (or holding dumbbells at your shoulders or alongside your hips) and interesting between the shoulderblades.
  • Raise your heels off of the mat as excessive as you’ll be able to with management, then slowly decrease them again down (be aware that you just’re not shifting your weight facet to facet or leaning ahead).
  • Repeat for allotted time.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

This 14-day free workshop will be achieved alongside facet any exercise program!

Sign up and start today and get more out of your workouts!


Transfer 5: Soar Swap Runners Lunge

  • Start in a tall plank along with your core braced, again flat, and fingers stacked under and simply inside your shoulders.
  • Step your proper foot ahead and plant it outdoors of your proper hand, protecting the left leg prolonged so that you’re in a runner’s lunge place.
  • Sustaining a braced core and urgent the ground away by way of your fingers for a robust basis, elevate your hips up barely to leap and swap your back and front legs, touchdown evenly again in your lunge place.
  • Alternate sides for allotted time.
  • MOD: Carry out this sequence along with your fingers positioned on an elevated floor and make it low influence by eradicating the bounce and alternating stepping every leg ahead.

Transfer 6: Donkey Kick Proper

  • Start in a tabletop place along with your shoulders stacked over your wrists, core braced and neck and backbone impartial.
  • Preserving your knee bent, elevate your proper leg and press your foot towards the ceiling whereas sustaining sq. hips and a braced core.
  • Use your glute to press your foot immediately towards the ceiling and squeeze on the high, being aware of protecting your again flat and never overextending to an arched decrease again.
  • Carry your leg again all the way down to beginning place and repeat for allotted time.
  • Non-obligatory: Add a weight to the crease behind your knee for added resistance.

Transfer 7: Donkey Kick Left

  • Start in a tabletop place along with your shoulders stacked over your wrists, core braced and neck and backbone impartial.
  • Preserving your knee bent, elevate your left leg and press your foot towards the ceiling whereas sustaining sq. hips and a braced core.
  • Use your glute to press your foot immediately towards the ceiling and squeeze on the high, being aware of protecting your again flat and never overextending to an arched decrease again.
  • Carry your leg again all the way down to beginning place and repeat for allotted time.
  • Non-obligatory: Add a weight to the crease behind your knee for added resistance.

Transfer 8: Soar Squats

  • Start standing with ft hip distance aside, core braced, and chest upright.
  • Ship your hips again as you come right into a squat, bracing your core and protecting your chest up, permitting your knees to trace in step with your toes.
  • Powerfully drive by way of your heels to leap and land evenly with a braced core and evenly distribute your weight alongside every whole foot whereas permitting your hips and knees to bend to soak up pressure.
  • Repeat for allotted time.
  • MOD: Make this low influence by eradicating the bounce and performing a physique squat, driving by way of the heels to face and squeezing your glutes on the high.
  • You may as well use a chair/sofa to information your squat type.

Transfer 9: Ground Wipers

  • Start by mendacity on the mat with a weight in every hand, straight over your chest, and legs prolonged straight, hovering barely above the bottom.
  • Together with your core braced in order that your decrease again is making light contact with the mat, elevate your legs up and to the fitting towards your weights.
  • Slowly decrease your legs again all the way down to a hover and repeat to the left.
  • Be aware that your hips stay involved with the mat all through this sequence as an alternative of rocking off as you progress.
  • Repeat this sequence for allotted time.
  • MOD: Preserve your legs bent as you elevate your legs.

Superior work, Rockstar! Test in with me in the event you’re doing at this time’s exercise, and share it with a pal who’s figuring out from dwelling at this time too!


Questioning What To Do Subsequent?

I’ve bought a plan for you! In reality, I’ve bought so many 30-day challenges you might take one each month of the 12 months and nonetheless not do all of them! You will discover ALL of my wonderful 30-day dwelling exercise challenges inside Rock Your Life – plus myself and the Group Betty Rocker coaches educate 5 new courses each week in case you wish to simply exercise with us outdoors of a plan.

Krystal was so glad she joined us in Rock Your Life – particularly when she appeared again over her progress over 6 challenges and noticed she had misplaced 30 kilos and gained a gaggle of mates alongside the best way with the assets and assist she present in Rock Your Life.

I’d love to see YOU inside Rock Your Life where you’ll have access to:

  • Dozens of 30 day Problem applications you could begin, cease, and re-use as many instances as you want! Select to get day by day emails to assist you in your journey!
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